Micro breaks are short, brief pauses or rest periods taken throughout the day, typically lasting just a few minutes. They’re designed to give your mind and body a quick break from tasks, helping to reduce fatigue, increase productivity, and prevent burnout.
The statistics on burnout in the UK
According to a report on burnout from Mental Health UK, one in five working adults needed to take time off work in the past year due to poor mental health caused by pressure or stress. That means that if you work in a team of 20, then at least 4 of your co-workers (or maybe you yourself) are at risk of burnout due to overwork.
Taking micro breaks during your work day is crucial for maintaining productivity, reducing stress, and promoting overall well-being. It’s something I am trying to incorporate into my private practice in Leigh On Sea. Micro breaks allow your brain to rest and recharge, preventing burnout and helping you stay focused when you return to work. They also improve creativity and problem-solving skills, as well as physical health by reducing the risks associated with prolonged sitting if you have a desk job.
The dangers of not allowing yourself micro breaks
If you’re reading this and thinking “Yes but I’m so busy…when can I fit a break in?” Or “What’s the harm in multitasking and eating my lunch at my desk?”
Well, not taking breaks during the workday can lead to several negative consequences such as:
Decreased productivity: Without breaks, mental fatigue sets in, reducing efficiency and effectiveness in completing tasks. You might find yourself spending more time on simple tasks or making more mistakes.
Increased stress: Continuous work without breaks can increase stress levels. This chronic stress can lead to burnout, impacting both your physical and mental health.
Diminished creativity: Breaks provide an opportunity for your mind to wander and recharge, fostering creativity and innovative thinking. Without them, creativity can become stifled, hindering problem-solving abilities and the generation of new ideas.
Health problems: Prolonged sitting without breaks can contribute to various health issues such as back pain, eye strain, and repetitive strain injuries. Additionally, skipping meals or eating at your desk can lead to poor dietary habits and digestive problems.
Strained relationships: Neglecting breaks may lead to longer work hours, causing strain on personal relationships and work-life balance. This imbalance can result in feelings of resentment from family and friends.
What does overwork look like?
For example, if someone consistently skips lunch breaks to work through their lunch hour, they may experience increased fatigue, decreased concentration, and eventually burnout. Additionally, their physical health may suffer due to poor eating habits and lack of movement. Over time, this pattern could lead to strained relationships and decreased job satisfaction.
“Micro breaks allow your brain to rest and recharge, preventing burnout and helping you stay focused when you return to work.”
Micro break ideas to incorporate into your work day
So what kind of micro breaks can we try during our work day? Here are a few ideas:
Stretching: Stand up and stretch your arms, legs, and back to relieve tension and improve circulation. How about pulling up a quick yoga video on YouTube?
Deep breathing: Take a few moments to focus on your breath. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Repeat this several times, allowing yourself to relax with each breath. Elevate the relaxing experience by closing your eyes.
Body Scan: Close your eyes and bring your attention to different parts of your body, starting from your toes and moving up to your head. Notice any tension or discomfort and consciously release it.
Hydration break: Drink a glass of water to stay hydrated and refresh your mind.
Eye exercises: Look away from your screen and focus on an object in the distance to give your eyes a break from screen strain. Even better if it’s a beautiful picture or view from the window.
Mindfulness minute: Close your eyes and spend a minute focusing on the present moment, paying attention to your thoughts, sensations, and surroundings.
Mini walk: Take a short walk around your workspace or outside to get your blood flowing and clear your mind. Focus on the sensations of each step, the feeling of your feet connecting with the ground, and the movement of your body. Notice the sights, sounds, and smells around you without judgement.
Sensory Awareness: Engage your senses by focusing on the sights, sounds, smells, and textures in your immediate environment. Notice the colour of the walls, the sound of typing or rustling papers, or the aroma of your coffee. This practice can help anchor you in the present moment.
Quick meditation: Spend a few minutes meditating to relax your body and calm your mind. There are lots of free apps available now which provide mini meditation exercises.
Desk yoga: Try a few simple yoga poses or stretches at your desk to release tension and improve flexibility. Focus on the neck area, which harbours a lot of tension throughout the day. This will help to release tension and improve circulation. Simple stretches like gentle neck rolls, shoulder shrugs, and seated twists can help alleviate stiffness from sitting for extended periods.
Snack time: Enjoy a healthy snack to refuel your body and boost your energy levels. Try to avoid highly processed foods high in sugar as these will only lead to an energy crash later in the day. Graze on healthy foods such as fruit, veg and nuts and seeds if you can. Your body and mind will thank you for it!
Mindful Eating: Instead of rushing through meals or snacks, take the time to savour each bite. Pay attention to the flavours, textures, and sensations as you eat, without distractions from screens or work tasks.
Positive affirmations: Take a moment to repeat a positive affirmation or mantra to uplift your mood and mindset. Lost for ideas. Think about what you would say to someone you care about who is stressed out. What would help them to feel better…now, can you offer that wisdom to yourself?
Gratitude Practice: Take a moment to reflect on things you’re grateful for, whether it’s your health, supportive colleagues, or a recent accomplishment. Cultivating a sense of gratitude can help shift your perspective and promote positivity.
These mini meditation and mindfulness exercises can be done in just a few minutes and provide a refreshing break from the demands of work, helping you stay focused, energised, and grounded throughout the day.
“Taking breaks and prioritising self-care aren't selfish acts; they're essential for maintaining overall well-being and maximising productivity in the long run.”
The paradox of putting yourself first to help others
Putting your needs first means you have more to give. It’s a paradox worth embracing! Taking micro breaks and prioritising self-care aren’t selfish acts; they’re essential for maintaining overall well-being and maximising productivity in the long run.
When you take breaks, you give yourself an opportunity to recharge physically, mentally, and emotionally. This renewal helps prevent burnout, enhances creativity, and improves focus, ultimately leading to greater productivity when you return to work.
Putting yourself first allows you to show up as your best self for others. By taking care of your own needs, you become better equipped to handle challenges, support colleagues, and contribute positively to your relationships and work environment.
In essence, taking micro breaks and prioritising self-care isn’t just beneficial for you; it benefits everyone around you. It’s about recognising that your well-being matters and understanding that by investing in yourself, you’re also investing in your ability to be there for others in a meaningful and sustainable way.
If you recognise aspects of your own experience in this blog, then please feel free to reach out to me for help via anxiety counselling Leigh On Sea.
